Run

• 37m 46s
• 3.75 miles
• 10m 04s /Mi

Pipestem route
W/U light 10 min run
M/S 3 mile run on bike trail.27:37

Bike

• 56m 39s
• 17.72 miles
• 18.77 Mi/hr

Descending intervals
W/U easy ride to 281
M/S 2X------>
2min max effort/2min RI
1:30 max effort/1:30 RI
1:00 max effort/1:00 RI
:30 max effort/:30 RI
C/D easy ride home

Swim

• 55m
• 2150.00 yards
• 02m 33s /100 yards

60
2350
WU: 400
MS:
8 * 100 on 1:00 rest - go thru the following set twice
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
(1:34, 1:30, 1:30, 1:28, 1:37, 1:36, 1:34, 1:31)
200 loosen (easy swim)
6 * 100 on 10" rest
(1:42, 1:41, 1:43, 1:42)
CD: 150

Run

• 1h 10m 21s
• 5.82 miles
• 12m 05s /Mi

W/U .9 mile jog to park
M/S 12X.23mile intervals RI 2X work interval
1:40.25, 1:40.96, 1:44.07, 1:44.89, 1:41.69, 1:41.35, 1:43.97, 1:44.9, 1:41.5, 1:42.33, 1:42.09, 1:43.82
C/D walk home
Jump in wading pool and cold bath, oh so good :)

Bike

• 1h 12m 09s
• 23.46 miles
• 19.50 Mi/hr

W/U Ride to 281. 5.25 miles @17 mph
M/S Pyramid
1min hard/30sec easy
2min hard/30sec easy
3min hard/30sec easy
4min hard/30sec easy
5min hard/30sec easy
4min hard/30sec easy
3min hard/30sec easy
2min hard/30sec easy
1min hard/30sec easy
Avg 23+ mph
C/D Ride home from 281
Avg. 20.5mph over M/S&C/D

Swim

• 30m
• 1201.88 yards
• -----

Swam with Nathane. Good swim. I'm not sure if I woudl have gotten a swim in if Nathan hadn't called. I felt the struggles of not being in the water for two weeks, and the tortellini I had for supper. Almost lost my supper on the drive home. Felt good to swim with another body.